There are many resources available for learning different yoga techniques. Here are a few we’ve put together to get you started on your journey.
- Lie on your stomach, toes pointing straight back, hands underneath the shoulders, elbows close to the body. Legs engaged, pull the belly in and up
- As you inhale, lift your chest from the back of your heart. Roll the collarbones up and firm the shoulder blades into the upper back, slightly down along the spine
- Lift your head last. Open your heart, with no weight in the hands yet. Extend out through the toes
- Come down again as you exhale. Repeat that two times
- The third time you come up, use your hands to find your full expression of the pose. Lift your chest from the back of your heart, head follows. Come all the way up to a point where it feels good to you, still maintaining a connection from the pelvis to the legs
- Bring the side ribs forward, draw the upper arm bones back, lengthen the neck.
- Feel the backbend through the entire spine. You can look up, but only if you maintain length in the back of the neck, otherwise keep your gaze forwards so your neck is comfortable
- Stay for 5 to 10 breaths
- To come out, lower the body down on as you exhale and take a rest lying on your belly or in Child’s pose.
- Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
- Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending body gently to the right.
- Inhale to return arms overhead to center and exhale as you repeat on the left side.
- Begin in Tabletop with your hips directly over your knees. Your hands should be shoulder-distance apart and slightly ahead of your shoulders.
- Bring your wrist creases parallel to the front of the mat. Spread your fingers wide and press down firmly through your knuckles.
- Exhale and round your spine toward the ceiling as you release your head and your tailbone toward the mat. Draw your lower belly in and up.
- Push the floor away with your hands to help broaden across your shoulder blades.
- To release the pose, return to a neutral spine in Tabletop.
- Relieves back pain: Supine spinal twist is an excellent pose for relieving back pain. It helps to stretch and release tension in the muscles of the back, shoulders, and neck. It also stretches the abdominal muscles.
- Improves digestion: This pose stimulates the digestive system and can help to alleviate constipation and other digestive issues. Gently massage your internal organs with the twisting motion.
- Relaxes the body and mind: Supta matsyendrasana is a great pose for promoting relaxation and reducing stress. It can calm the mind, helping you feel mentally refreshed. It can also help to improve the quality of sleep.
- Increases flexibility: This pose helps to improve flexibility in the spine, hips, and shoulders.
- Improves circulation: Supine spinal twist can help to improve circulation by stretching the muscles and releasing tension in the body.
- Begin in Tabletop with your hips directly over your knees and your hands slightly ahead of your shoulders, shoulder-distance apart. Your wrist creases should be parallel to the front of your mat.
- Press down firmly through your hands.
- Inhale and arch your back by lowering your belly, lifting your chin and sternum, and broadening your collarbones.
- Keep the back of your neck long and your core slightly toned to find more movement in the mid and upper back.
- To release the pose, return to a neutral spine.
- Start in Downward Facing Dog Pose.
- Shifting your weight forward, bring your right knee toward your right wrist. Slide your right foot towards the left edge of your mat. Flex your right toes.
- For a deeper stretch, aim to get your right shin parallel to the top of your mat. To reduce the intensity of the posture, keep your shin at an angle, positioning your right heel closer to your body.
- Make sure your hip bones are parallel to each other, facing forward.
- Lower your left leg to the ground. Slide your left thigh backward. Keep your left foot flat against the mat, toes pointing backward. Your left leg should be parallel to the length of the mat.
- Rest your fingertips on the mat to help keep your torso upright. If this is difficult, place your hands on two yoga blocks to bring the ground closer to you.
- Pull your shoulder blades back to create space in your chest. Stay here for a few breaths.
- When you’re ready to come out of the pose, ground down through your palms, tuck your left toes, and step back into downward-facing dog.
- Repeat on the opposite side.
- Start in Downward Facing Dog Pose.
- Inhale raise the right leg behind you and then exhale as you step the right foot forward between your hands.
- Check that the right knee is aligned above the right ankle.
- Ground through the feet, pull your lower abs in as you exhale, then inhale sweeping your arms out and up, palms facing towards each other
- Bend your back knee a little, lengthen your tailbone down towards the floor, then extend through the back leg, opening and stretching the sole of the foot.
- Open your chest and draw your front ribs down into your torso.
- Stay for five breaths.
- Bring your hands onto the floor by your right foot as you exhale.
- Step your right foot back into a Downward Facing Dog pose.
- Repeat with the left foot coming forward.
There are many other yoga techniques to explore, and the best one for you will depend on your needs and preferences. It can be helpful to try out a few different techniques to see which ones work best for you